Workout of the Day Front Squat Find your 3 rep max. 3,3,3,3,3 then Divide and Conquer, for time: 100 Wall Balls 100 Sit-ups 100 Pushups 1000m Run Divide anyway you choose. Post your scores to the Whiteboard.
Workout of the Day Shoulder Press Find your 1 rep max. 5,3,3,2,1… then EMOM x 20 minutes Min 1: 5 Shoulder Presses @ 75% Min 2: 10 Hanging Knee Raises Min 3: 20 Gorilla Rows Min 4: Rest Post your scores to the Whiteboard.
Workout of the Day One round, 5 minutes at each station for max reps 3 Person Team WOD Row (cals) Burpees Box jumps Sumo deadlift high pull Wall ball Players can rotate as needed during exercises. No rest between stations. Post scores to Whiteboard.
Workout of the Day Rope Climbs – skill work then, 8 minute AMRAP of: 8 Cal Row 16 GTOH 24 DU’s Rest 3 minutes 8 minute AMRAP of: 8 Hang Power Cleans (75/55) 16 Push Presses 24 Air Squats Post scores to Whiteboard.